Most vegans are getting plenty of protein. The body is great at scavenging all the amino acids it needs. Too much protein is cancer-causing and can cause or worsen cardiovascular disease (especially BCAA and methionine amino acids). Studies show that increased protein does NOT lead to increases in muscle size or function. What does? Exercise.
Zhu K, Kerr DA, Meng X, et al. Two-year whey protein supplementation did not enhance muscle mass and physical function in well-nourished healthy older postmenopausal women. J Nutr. 2015;145(11):2520-2526.
Thomas DK, Quinn MA, Saunders DH, Greig CA. Protein supplementation does not significantly augment the effects of resistance exercise training in older adults: a systematic review. J Am Med Dir Assoc. 2016;17(10):959.e1-9.
Tieland M, Franssen R, Dullemeijer C, et al. The impact of dietary protein or amino acid supplementation on muscle mass and strength in elderly people: individual participant data and meta-analysis of rct’s. J Nutr Health Aging. 2017;21(9):994-1001.
Cheng H, Kong J, Underwood C, et al. Systematic review and meta-analysis of the effect of protein and amino acid supplements in older adults with acute or chronic conditions. Br J Nutr. 2018;119(5):527-542.
Björkman MP, Suominen MH, Kautiainen H, et al. Effect of protein supplementation on physical performance in older people with sarcopenia-a randomized controlled trial. J Am Med Dir Assoc. 2020;21(2):226-232.e1.
Brilliant. Thank you!
Most vegans are getting plenty of protein. The body is great at scavenging all the amino acids it needs. Too much protein is cancer-causing and can cause or worsen cardiovascular disease (especially BCAA and methionine amino acids). Studies show that increased protein does NOT lead to increases in muscle size or function. What does? Exercise.
Zhu K, Kerr DA, Meng X, et al. Two-year whey protein supplementation did not enhance muscle mass and physical function in well-nourished healthy older postmenopausal women. J Nutr. 2015;145(11):2520-2526.
Thomas DK, Quinn MA, Saunders DH, Greig CA. Protein supplementation does not significantly augment the effects of resistance exercise training in older adults: a systematic review. J Am Med Dir Assoc. 2016;17(10):959.e1-9.
Tieland M, Franssen R, Dullemeijer C, et al. The impact of dietary protein or amino acid supplementation on muscle mass and strength in elderly people: individual participant data and meta-analysis of rct’s. J Nutr Health Aging. 2017;21(9):994-1001.
Cheng H, Kong J, Underwood C, et al. Systematic review and meta-analysis of the effect of protein and amino acid supplements in older adults with acute or chronic conditions. Br J Nutr. 2018;119(5):527-542.
Björkman MP, Suominen MH, Kautiainen H, et al. Effect of protein supplementation on physical performance in older people with sarcopenia-a randomized controlled trial. J Am Med Dir Assoc. 2020;21(2):226-232.e1.